Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.”
Ingredients
1 slice whole-wheat bread, toasted
¼ avocado, mashed
½ cup canned white beans, rinsed and drained
Kosher salt to taste
Ground pepper to taste
Crushed red pepper (optional)
Directions
1Top toast with mashed avocado and white beans. Season with a pinch each of salt, pepper and crushed red pepper.
Unlike quick-cooking oats, old-fashioned oatmeal has time to turn extra-creamy and luscious with just a few minutes more of cooking time. With a bit of milk and the toppings of your choice, old-fashioned oats can be your go-to morning staple for filling, healthy breakfasts.”
Ingredients
1 cup water or low-fat milk
Pinch of salt
½ cup rolled oats (see Tip)
Low-fat milk for serving (optional)
1 to 2 teaspoons honey, cane sugar or brown sugar for serving (optional)
Pinch of cinnamon (optional)
Directions
1Stovetop: Combine water (or milk) and salt in a small saucepan. Bring to a boil. Stir in oats and reduce heat to medium; cook, stirring occasionally, for 5 minutes. Remove from heat, cover and let stand for 2 to 3 minutes.
2Microwave: Combine water (or milk), salt and oats in a 2-cup microwave-safe bowl. Microwave on High for 2½ to 3 minutes. Stir before serving.
3Top with milk, sweetener, cinnamon, dried fruits or nuts, if desired.
A smoothie with strawberries, blueberries and banana is delicately sweet and entirely kid-friendly, even with a boost of protein from hemp seeds. Freeze the fruits ahead of time for an extra frosty texture once blended.”
Ingredients
½ cup frozen strawberries
½ cup frozen blueberries
1 small ripe banana (frozen, if desired)
¾ cup chilled unsweetened cashew milk, plus more if needed
1 tablespoon cashew butter
1 tablespoon hulled hemp seeds
Directions
1Combine strawberries, blueberries, banana, cashew milk, cashew butter and hemp seeds in a blender. Process until smooth, adding more cashew milk, if needed, for desired consistency. Serve immediately.
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